JuggernautBECOME UNSTOPPABLE2017-08-17T19:58:04Zhttp://www.jtsstrength.com/feed/atom/WordPressTeam Juggernauthttp://www.jtsstrength.com/?p=742182017-08-17T18:32:37Z2017-08-17T18:29:47ZThe general phase of training for Weightlifters is an often overlooked but valuable part of the training process. This time creates the foundation of muscle size, strength, work capacity and movement qualities that big snatch and clean & jerks at meets are built upon. In this video, Max Aita discusses how he approaches this phase […]

]]>The general phase of training for Weightlifters is an often overlooked but valuable part of the training process. This time creates the foundation of muscle size, strength, work capacity and movement qualities that big snatch and clean & jerks at meets are built upon. In this video, Max Aita discusses how he approaches this phase of training:

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=739012017-08-15T12:03:24Z2017-08-15T12:03:24ZMax and Chad analyze the new Netflix Documentary, Icarus, which examines the systematic doping of Russian athletes, the conspiracies to cover it up, the ensuing scandal and potential implications of this behavior on the world sporting community.

]]>Max and Chad analyze the new Netflix Documentary, Icarus, which examines the systematic doping of Russian athletes, the conspiracies to cover it up, the ensuing scandal and potential implications of this behavior on the world sporting community.

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=737772017-08-10T15:10:53Z2017-08-10T15:10:53ZAll-Time World Record Holder and US Open Champion Ben Pollack shares with us some of the keys to his massive deadlift strength. In case you missed it, here is our episode of The JuggLife featuring Ben:

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=737122017-08-08T13:16:52Z2017-08-08T13:16:52ZChad and Max take listener questions including the efficacy of training opposite techniques, like Sumo for Conventional pullers.

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=734692017-08-03T17:47:15Z2017-08-03T17:47:15ZChad Wesley Smith discusses some important considerations for Strongman Training. Chad was the 2012 NAS National Champion, where he earned his Strongman Pro Card. Some of the topics Chad covers in this video are: -Chad’s Strongman Career -Traits of Successful Competitors -How To Assess An Athlete’s Strength and Weaknesses -Training Strategies for Foundational Events

]]>Chad Wesley Smith discusses some important considerations for Strongman Training. Chad was the 2012 NAS National Champion, where he earned his Strongman Pro Card. Some of the topics Chad covers in this video are:

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=727102017-07-24T03:19:12Z2017-07-24T03:19:12ZWe have written extensively about the benefits of a Phasic Structure in training (ie. Hypertrophy, Strength, Peaking) but to truly maximize the effectiveness of the training process, you should be pairing it with a Phasic Dieting structure and vice versa. Listen up as Dr. Mike Israetel explains how the phases fit together: Also, make sure […]

]]>We have written extensively about the benefits of a Phasic Structure in training (ie. Hypertrophy, Strength, Peaking) but to truly maximize the effectiveness of the training process, you should be pairing it with a Phasic Dieting structure and vice versa. Listen up as Dr. Mike Israetel explains how the phases fit together:

Also, make sure to check out Chad Wesley Smith discussing Phase Potentiation as part of the Scientific Principles of Strength Training:

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=723612017-07-21T16:01:18Z2017-07-18T12:59:59ZGet the special Earlybird discount on The Weightlifting Technique Triad by Max Aita when you buy before Midnight PST on Sunday, July 22nd PLUS you will get exclusive access to a Weightlifting Programming Webinar with Max Aita on Thursday, July 27th at 6pm PST. GET THE WEIGHTLIFTING TECHNIQUE TRIAD NOW FOR THE SPECIAL EARLYBIRD PRICE The […]

]]>Get the special Earlybird discount on The Weightlifting Technique Triad by Max Aita when you buy before Midnight PST on Sunday, July 22nd PLUS you will get exclusive access to a Weightlifting Programming Webinar with Max Aita on Thursday, July 27th at 6pm PST.

The Weightlifting Technique Triad is the first book by Juggernaut Head Weightlifting Coach Max Aita. WTT focuses on creating an objective look at weightlifting technique and the ability to effectively analyze this technique so that you can effectively select exercises to turn your weaknesses into strengths.

Efficient Weightlifting technique is about optimizing the inter-relationship of three critical components: Bar Height, Time to Fixation and Bar Trajectory. In The Weightlifting Technique Triad, Max expounds on each of these factors effects on making or missing lifts, as well as helping you understand how to assess what area a lifter may be lacking in. WTT also includes an extensive exercise list classified by the factor which they influence the most. If you need to develop greater bar height, we have a list of exercises to address that. If you need to be faster under the bar, we have a list of exercises to address that. If you need to put the bar on a better path over your head, we have a list of exercises to address that.

This video with Max will introduce you to the ideas that are covered in great depth in the book:

The Weightlifting Technique Triad is 87 pages addressing all aspects of technical development for weightlifting and will serve as an invaluable resource for coaches and athletes who strive to create more organized and effective programs.

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=724232017-07-18T20:27:18Z2017-07-18T12:45:00ZMark Bell joins Chad and Max to discuss his current training, the ‘war on carbs’ and steroids. Get Max’s new book, The Weightlifting Technique Triad. The JuggLife is now available on Spotify!

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=723422017-07-17T18:51:52Z2017-07-17T18:51:52ZKristen Dunsmore recently broke the USAPL American Record with a 172.5kg/381# Squat in the 63kg/138# weightclass. Her coach, Chad Wesley Smith, recaps this feat and her entire meet performance.

]]>0Kristen Dunsmorehttp://www.jtsstrength.com/?p=722082017-07-12T22:47:45Z2017-07-12T22:47:45ZThis topic is somewhat near and dear to me since I’ve struggled with urinary incontinence while lifting myself, and most recently during my last meet. While certainly embarrassing, it is not that uncommon but unfortunately a topic that is not frequently discussed. To be fair, this wasn’t always a problem for me. It wasn’t until […]

]]>This topic is somewhat near and dear to me since I’ve struggled with urinary incontinence while lifting myself, and most recently during my last meet. While certainly embarrassing, it is not that uncommon but unfortunately a topic that is not frequently discussed. To be fair, this wasn’t always a problem for me. It wasn’t until switching to a sumo stance that I began having issues deadlifts. However, I did notice that it only happened when I worked up to heavier weights. An easy fix would’ve simply been to avoid heavier loads, but as a powerlifter where the goal is to lift as much weight as possible, that obviously wasn’t going to happen. The first time it happened in the gym I was mortified but overtime, I eventually began to accept it as normal. If I wanted to continue competing I’d have to face the fact that all of social media would get the chance watch me pee myself.

Why does it happen?

Stress urinary incontinence (SUI) is defined as the unintentional loss of urine that is prompted by a physical movement or activity such as heavy lifting that puts pressure (stress) on the bladder (SI – Mayo Clinic). While SUI is common in the lifting community, it is NOT necessarily normal. It’s actually a sign that something in our bodies isn’t working efficiently and the pelvic floor muscles are simply where it’s showing. The pelvic floor (the females “basement”) consists of various muscles, ligaments, and connective tissue that make up the bottom of our abdominal cavity. It supports our bladder and other pelvic organs, and basically prevents our organs from falling out. As long as our pelvic floor muscles perform its necessary functions, we really don’t think about it all that much. Add heavy lifting into the equation and if your pelvic floor isn’t functioning properly, you’ll know. Peeing yourself is basically what happens when all that intra-abdominal pressure built up in our bellies to create a stable core surpasses the capacity of the pelvic floor. This doesn’t mean your pelvic floor is weak though. Could a weak pelvic floor be the problem? Sure. Our pelvic floor muscles, like all muscles, must be strong enough to perform its daily functions. But we’re athletes. We laugh, cough, and control our bladders for extended periods of time without any issues. It’s unlikely that our pelvic floor muscles are actually weak. More than likely there’s some sort of improper movement pattern and we just need to teach our body’s systems to work together. The pelvic floor is technically part of the core, along with the diaphragm, deep abdominal, and spinal muscles. Poor coordination of these muscles may lead to incontinence because the woman is unable to engage her basement properly. The question is, what can we do to stop peeing when we lift?

How to Stop Peeing when you lift

Unfortunately, there’s not much research on the topic and the little information available doesn’t really focus much on strength athletes. Much of the research I did find in regard to SUI focused on women after childbirth, and gave the common suggestion to perform the token kegel exercise. While simple Kegels performed a few times per week could potentially benefit the average women, it probably won’t help most athletes.

Dr Quinn Henoch, (Founder of Clinical Athlete and Head of Sports Rehab for Team Juggernaut) has offered a few recommendations that might help.

Identify when SUI occurs and train that movement:

Identify the movement. Does is only happen when you deadlift? What about squats? Sumo deadlifts were the only lift I had issues with. Conventional deadlifts, squats, and pretty much every other exercise were a non-issue.

Determine at what intensity it happens. If it only happens under load, at what weight does it occur? When I initially began lifting again after an injury (the reason why I switched to sumo) I really didn’t need much weight on the bar to experience SUI. I did notice that as I continued lifting and getting stronger, I was also able to handle more weight without peeing. As I got closer to my max however, I still had problems.

Determine what point in the movement does it occurs. Does it happen as you pull off the floor or during your lockout? For me, it was actually once I got about to my knees that it occurred. I was fine immediately off the floor, and fine at lockout, but for whatever reason, when the bar got to my knees it was like the flood gates had opened.

Once you’ve established what movements make you incontinent, perform that movement at a lighter load. I found that as I continued to deadlift, I was able to lift more weights AND I was also able to do so without peeing! I still peed when I got to heavier loads but the weights that would once trigger incontinence no longer occurred. Essentially, as I got stronger, so did my pelvic floor. Now, the goal is to prevent SUI completely not just prolong it from happening. This leads me to tip #2.

Learn to brace your core WHILE squeezing the basement

It’s very likely you’re not engaging your basement properly. Our pelvic floor is probably actually very strong. If you’re lifting frequently and with some good intensity, it’s highly unlikely that you have a weak pelvic floor. The problem is that your body is not in sync. We need all the muscles of our core working together. Obviously bracing your core is important maintain proper positioning for the lift but in regard to SUI, being able to squeeze the basement while squeezing the core is probably a beneficial thing to work on. Here is an excellent video that teaches you how to properly brace your core and thus your pelvic floor more efficiently: 90-90 Breathing (you can also do this using a balloon).

Once you’ve established the basic breathing pattern, try performing whatever movement is causing the issue with a very light load (between 40-60%). Exaggerate the bracing and focus on squeezing the basement while performing a conscious kegel (since you’re attempting to oppose the pressure from your core and breathe holding.) The goal is to increase that threshold over time. Continue increasing the weights to just before you leak. If you leak, end the set there. It will also be a good idea to try this without a weight belt, at least initially. If you’ve identified a specific portion of the lift where is occur, focus on that portion of the lift. Hold that position for a few seconds while you’re bracing.

See a Pelvic Floor Specialist

Peeing while lifting, even under a heavy load is common, but NOT normal. If you’re still having issues engaging the basement it might be a good idea to look around for a specialist in your area, preferably one who performs internal exams. They will be able to work with you directly and make sure there isn’t any underlying health issue. Check out the APTA PT locator for physical therapists in your area who specialize in women’s health.

The pelvic floor is an important aspect of the female body. A healthy pelvic floor means more plates on the barbell, so treat it with some TLC.

]]>3Team Juggernauthttp://www.jtsstrength.com/?p=721752017-07-11T13:43:45Z2017-07-11T13:43:45ZChad and Max take questions from the fans including, the efficacy of Daily Undulating Periodization training and if you can apply RPE to Weightlifting Training:

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=721652017-07-18T20:35:13Z2017-07-10T14:19:28ZLooking to begin performing the Clean & Jerk but not sure where to start? Juggernaut Head Coach Max Aita is here to help along with some help from Kristin Pope and MegSquats: Also don’t miss our episode on the Snatch:

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=720222017-07-17T19:25:07Z2017-07-07T12:58:19ZMarisa Inda recently became the IPF World Champion in the 52kg class. Join her as she recaps this monumental day in her powerlifting career: Check out Marisa’s episode of The JuggLife Podcast:

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=717342017-07-06T22:31:25Z2017-07-06T15:50:57ZHave a question for us? Ask it in the comments… 0:00-How do I improve my lockout in the snatch? 0:46-How should I adjust training during a peak if I get sick? 1:57-How do I increase strength in the clean past the knee? 2:46-When doing pulls, should i always go for maximum height or just a […]

]]>3Team Juggernauthttp://www.jtsstrength.com/?p=719012017-07-05T15:56:59Z2017-07-05T15:56:59ZMarisa Inda has risen to the highest level of powerlifting. She has claimed her 1st IPF World Championship in dramatic fashion, defeating a stacked field in the 52kg class. She joins Chad and Max to recap the event.

]]>Marisa Inda has risen to the highest level of powerlifting. She has claimed her 1st IPF World Championship in dramatic fashion, defeating a stacked field in the 52kg class. She joins Chad and Max to recap the event.

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=718622017-07-03T17:01:43Z2017-07-03T17:01:43ZChad Wesley Smith elucidates the undulating periodization strategies he uses to help athletes better manage fatigue to allow for more frequent and intense overloading during training mesocycles.

]]>1Team Juggernauthttp://www.jtsstrength.com/?p=710062017-06-18T17:02:16Z2017-06-28T16:58:38ZHave a question for us? Ask it in the comments… 0:00-How often do less advanced lifters need to deload? 0:52-What position should my shoulders be in during the snatch? 1:25-What should I do if I’m so fired up that my technique suffers? 2:12-I feel weak coming out of my hypertrophy block, am I doing something […]

]]>0Team Juggernauthttp://www.jtsstrength.com/?p=709992017-06-27T05:42:19Z2017-06-27T14:19:02ZThe relationship between academia and training is important but sometimes flawed. Dr. Mike Israetel has been at every level of the process from undergrad through PhD and now a professor. He joins us, along with Masters student and Natural Pro Bodybuilder, Jared Feather, to reflect on their experiences in education and share their advice.

]]>The relationship between academia and training is important but sometimes flawed. Dr. Mike Israetel has been at every level of the process from undergrad through PhD and now a professor. He joins us, along with Masters student and Natural Pro Bodybuilder, Jared Feather, to reflect on their experiences in education and share their advice.